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Can You Handle These 4 Fast-Paced Bodyweight Workouts?

Steal these workouts from the weight room, the octagon, and the gridiron.

By
Brendan McKee, Men's Journal

If you want to look, feel, and perform better,
consistency and variation are essential. That's why you should borrow
movements from different sports and approaches as much as possible.

[post_ads]For
the workouts below, we've taken cues from strength coaches, Brazilian
Jiu Jitsu practitioners, and Muay Thai academies from around the world —
all hardcore approaches to fitness where the goal is to get into peak
physical shape. This approach is very much based around Tabata and HIIT
training, which happens to pair well with the demands of each respective
sport. (It doesn't hurt that it'll get you shredded, either.)

In
an effort to keep the rep schemes as simple as possible, below is a
breakdown of how you should progress week to week with time on and time
off for each movement as well as the amount of total rounds.

Week 1: 4-6 Rounds, 30 seconds of work, 10 seconds of rest

Week 2: 4-6 rounds, 35 seconds of work, 10 seconds of rest

Week 3: 5-7 rounds, 35 seconds of work, 15 seconds of rest

Week 4: 5-8 rounds, 40 seconds of work, 20 seconds of rest

As you'll see in the demonstrations, we recommend (and prefer) to workout in minimal footwear, especially socks, which help us move more efficiently and feel more comfortable. That's up to you. Either way, let's get started!

Football Inspired Bodyweight Workout

For your first week of this tabata-style workout, you'll
perform 4 to 6 rounds of each move for 30 seconds, followed by 10
seconds of rest, before moving onto the next movement.